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  6. Lobster Raw vs. Sunflower seeds

Lobster Raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between lobster Raw and sunflower seeds

  • Lobster Raw has more vitamin B12; however, sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, manganese, phosphorus, magnesium, iron, folate, and copper.
  • Sunflower seeds cover your daily need for vitamin E, 229% more than lobster Raw.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Crustaceans, lobster, northern, raw and Seeds, sunflower seed kernels, dried.

Infographic

Lobster Raw vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +755.3%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +1919.2%
Contains more CopperCopper +33.4%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +309.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3382.1%
~equal in Calcium ~78mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +27.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +2435.7%
Contains more Vitamin B3Vitamin B3 +423.9%
Contains more Vitamin B6Vitamin B6 +1193.3%
Contains more FolateFolate +2170%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Sunflower seeds DV% diff.
Vitamin E 0.87mg 35.17mg 229%
Polyunsaturated fat 0.296g 23.137g 152%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.104mg 1.345mg 95%
Manganese 0.056mg 1.95mg 82%
Fats 0.75g 51.46g 78%
Phosphorus 161mg 660mg 71%
Magnesium 38mg 325mg 68%
Iron 0.26mg 5.25mg 62%
Folate 10µg 227µg 54%
Vitamin B12 1.25µg 0µg 52%
Copper 1.349mg 1.8mg 50%
Monounsaturated fat 0.22g 18.528g 46%
Cholesterol 127mg 0mg 42%
Vitamin B3 1.591mg 8.335mg 42%
Fiber 0g 8.6g 34%
Vitamin B2 0.014mg 0.355mg 26%
Calories 77kcal 584kcal 25%
Selenium 63.6µg 53µg 19%
Saturated fat 0.181g 4.455g 19%
Sodium 423mg 9mg 18%
Zinc 3.53mg 5mg 13%
Potassium 200mg 645mg 13%
Protein 16.52g 20.78g 9%
Carbs 0g 20g 7%
Vitamin B5 1.449mg 1.13mg 6%
Choline 70.3mg 55.1mg 3%
Vitamin C 0mg 1.4mg 2%
Calcium 84mg 78mg 1%
Net carbs 0g 11.4g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 2.62g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.011g N/A
Tryptophan 0.215mg 0.348mg 0%
Threonine 0.654mg 0.928mg 0%
Isoleucine 0.723mg 1.139mg 0%
Leucine 1.197mg 1.659mg 0%
Lysine 1.24mg 0.937mg 0%
Methionine 0.413mg 0.494mg 0%
Phenylalanine 0.68mg 1.169mg 0%
Valine 0.741mg 1.315mg 0%
Histidine 0.413mg 0.632mg 0%
Omega-3 - EPA 0.102g 0.014g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1611.4%
Contains more ProteinProtein +25.8%
Contains more FatsFats +6761.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +8321.8%
Contains more Poly. FatPolyunsaturated fat +7716.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.